Caroline Girvan

Caroline Girvan is another amazing YouTube trainer. Previously, I only listed her workouts on my YouTube Streaming page and her workouts will continue to appear there. But I decided that because she has so many excellent workouts, she deserves a trainer page devoted to her workouts only, just like my other favorite trainers. One of the reasons I do this is because it makes it easier for me to categorize her workouts so that I can find what I am looking for quickly and easily–and I have plans to do a lot more of her workouts, so I need to be able to keep better track of them.

Caroline Girvan is a personal trainer in Northern Ireland. Due to the lock downs during the pandemic in 2020, she created a YouTube channel and started uploading workouts. And they are amazing. Her channel exploded and she currently has 1.8 million subscribers. She has created hundreds of workouts and many programs/series. In fact, she shared at the end of one of her series (Fuel Series, the intro to Workout 30), that she has created 80 weeks of programs. She has created a page that lists all of her programs along with summaries of each program.

In her Q&A video, she shares that she is not a fitness model or a competitor. Just a personal trainer. Which is (again) amazing. Her physique is phenomenal. She also says that the workouts she posts online are the same types of workouts she does to achieve her awesome physique. She does not count calories or macros, she does not take any supplements or drink protein shakes. She is just genetically gifted. Her workouts are advanced and have a high production value. They are set to music with no talking. There are all kinds of visuals to get you through the workouts–timers counting down intervals and recoveries, a bar at the bottom of the screen counting down your workout time, little beeps and words appear on the screen to cue you. Plus, Caroline is challenging herself in every workout, just like she expects you to challenge yourself. She hits muscle failure and has to take personal breaks to thaw her muscle out so she can keep going. And she is almost always lifting heavy weights. Much heavier than I am capable of lifting! And I love that. It motivates me to keep challenging myself to lift heavier. To learn more about Caroline, watch her 30 minute Q&A. Since I created this page she has created 2 more Q&As. August 2021 30 minute Q&A, and July 2022 36 minute Q&A.

In addition to many stand alone workouts of various lengths, Caroline has created some absolutely amazing programs. If you go to Caroline’s Website, you can download high quality guides for each of the programs (for free) as well as playlists if you want to follow the program day by day (the playlists are all also available on her YouTube Channel). As mentioned above, she has created a page that lists all of her programs along with summaries of each program. Caroline’s workouts range anywhere from under 10 minutes to over an hour. Most of her workouts do not contain a warm up, but she has you covered there, too. She has created several warm ups from 5-10 minutes long and I link to them below. She usually includes a stretch but sometimes, after how brutal her workouts are, her stretch seems rather paltry, so you might need to add on some additional stretching.

You do not need a lot of equipment for Caroline’s workouts. She uses a variety of dumbbells, a booty band, a fitness mat and a yoga block. She also uses furniture around her house. Instead of the furniture she uses, I use my workout bench and/or my step.

***I wanted to update this page a little. I started doing Caroline’s workouts early 2021 and although she is not the only trainer whose workouts I have been doing, I attribute my strength gains this year (2021) primarily to her workouts. To give you an illustration of it, visit the reviews for It’s Row Time! and Loaded Glute, Hamstring & Back, two of the first Caroline Girvan workouts I did after discovering her. In the break down for those reviews, you can see the weights I lifted the first time I did the workouts (March 2021) and the weights I used when I returned to the workout (November & December 2021). You will note how much stronger 8 months of Caroline’s workouts made me.***

On my YouTube Streaming page I add new workout reviews under the trainers in the order I do them, so there is no real organization to the workouts on that page. You can always go to my Workout Types page and search for her workouts there, but unless you are familiar with the way she titles her workouts, you won’t actually know which workouts are Caroline’s. Below I am organizing all of Caroline’s workouts that I have reviewed by focus, length and program. Unlike on the streaming page, I will not note whether a warm up is included–that is because she never includes a warm up. In fact, if I happen to come across a workout that does include a warm up, I will note that. I will note if there is no stretch. Some of the workouts fit into more than one category so you will see some workouts listed more than once. The hyperlinked list below will take you directly to any specific section you want to visit. I have not reviewed any of her warm ups so under that section, I link directly to each warm up on YouTube.

I have created several rotations using Caroline’s workouts: a 6 week rotation using only workouts by Caroline, a 12 week Strength & Muscle Building rotation using only Caroline’s workouts, a 6 week hybrid rotation of Caroline and Heather Robertson workouts, a 7 week rotation of Caroline, Heather and Naomi Joy workouts, and a kettlebell rotation using Caroline’s as well as other trainers workouts.

Total Body Strength

Upper Body Strength

Lower Body Strength

Bodyweight Strength

Kettlebell Workouts

Miscellaneous Workouts

Programs:

EPIC

EPIC II

EPIC Heat

EPIC III

EPIC Endgame

Iron Series

Beastmode

Warm ups:

5 Min Full Body Warm Up (5:03 minutes)

5 Minute Warm Up Routine (5:24 minutes)

5 Minute HIIT Warm Up (5:38 minutes)

5 Minute Warm Up – Full Body (5:39 minutes)

Cardio & HIIT Warm Up (9:20 minutes)

9 Min Full Body Warm Up Routine (9:41 minutes)

10 Minute Full Body Low Impact Warm Up (10:51 minutes)

Total Body Strength:

15 Minute Full Body Kettlebell Workout at Home (17:30 minutes)

Dumbbell HIIT Workout at Home | 15 Minutes (18:30 minutes)

15 Min Full Body Resistance Band Workout at Home (19 minutes)

20 Minute Dumbbell Full Body Workout –  No Repeat (24 minutes)

20 Minute Dumbbell Full Body Workout | Strength + Cardio (25:45 minutes)

20 Minute Christmas Strength & Cardio Workout with Dumbbells (26 minutes)

20 Min HIIT Dumbbell Workout (26 minutes)

20 Min Dumbbell Full Body Workout – Compound Movements | No Repeat (26:45 minutes)

Disciplined Dumbbell HIIT Workout / Full Body | EPIC Heat – Day 10 (33:30 minutes)

30 Minute Full Body Kettlebell Workout | Supersets (34 minutes)

Distinct Dumbbell HIIT Workout – Full Body | EPIC Endgame Day 40 (34 minutes)

Beastmode High intensity – Dumbbell HIIT Cardio Workout | Day 10 (34:45 minutes)

Kickass Kettlebell Series Day 5 (35 minutes)

High Powered HIIT – Superset Full Body Workout | EPIC Heat – Day 30 (35 minutes)

Kickass Kettlebell Series Day 3: Power Kettlebell Workout / Full Body (35:30 minutes)

Iron Series 30 Min Full Body Dumbbell Cardio Workout | 9 (35:30 minutes)

Day 40 of EPIC | 30 Min Burnnnnnn HIIT Workout with Dumbbells [No Jumping] (36 minutes)

Dominant Dumbbell Full Body HIIT | EPIC Endgame Day 20 (36 minutes)

Iron Series 30 Min Muscle Building Full Body Workout | 19 (36:45 minutes)

Kickass Kettlebell Series Day 2: Complexes (37 minutes)

Dynamite Dumbbell HIIT Workout – Full Body | EPIC Heat – Day 45 (37 minutes)

30 Min Blazing Cardio HIIT Workout / Dumbbells | EPIC II – Day 26 (37 minutes)

Iron Series 30 Min Unilateral Training Full Body Workout | 14 (37 minutes)

Iron Series 30 Min Final Full Body Workout – Hypertrophy | 29 (37 minutes)

Beastmode Complex Full Body Workout | EPIC Heat – Day 24 (37:30 minutes)

Strength & Sweat Full Body Workout – Circuits | EPIC Heat – Day 29 (37:45 minutes)

Iron Series 30 Min Posterior Chain Workout – Glutes, Hamstrings, Back | 13 (38 minutes)

Unforgiving Full Body Workout with Dumbbells | EPIC Heat – Day 14 (38:30 minutes)

Ferocious Full Body Workout – Pyramid Times Training | EPIC Heat – Day 34 (38:30 minutes)

Full Body Fuse Workout | EPIC Heat – Day 4 (39 minutes)

Colossal Full Body Workout – Strength & Cardio | EPIC Heat – Day 39 (39 minutes)

Iron Series 30 Min Full Body Circuits Workout – Dumbbells | 24 (39:30 minutes)

Iron Series 30 Min Full body Workout –  Dumbbell Circuits | 4 (40:30 minutes)

Calisthenics Full Body Workout – Bodyweight Complexes | Day Four (42 minutes)

Forceful Full Body Workout – Triset Dropsets | EPIC Heat – Day 19 (42 minutes)

Beastmode Full Body Workout – Intense Strength Training | Day 4 (42 minutes)

Fortified Full Body Workout – Strength & Cardio | EPIC Endgame Day 29 (46 minutes)

Beastmode Full Body – Strength & Sweat Dumbbell Cardio Workout | Day 9 (46:30 minutes)

The Flow Full Body Workout with Dumbbells | EPIC Endgame Day 44 (47 minutes)

Revolve Dumbbell Full Body Circuit Workout | EPIC Endgame Day 4 (47:30 minutes)

Full-On Full Body Dumbbell Workout | EPIC Endgame Day 14 (47:45 minutes)

Pre-Exhaust Dumbbell Full Body Workout | EPIC Endgame Day 19 (48 minutes)

Calm & Collected Calisthenics Full Body Workout | EPIC Endgame Day 39 (48 minutes)

45 Minute Unilateral Calisthenics Full Body Workout – Bodyweight (48 minutes)

45 Minute Full Body Kettlebell Workout at Home (48:30 minutes)

Fluid Full Body Workout with Dumbbells | EPIC Endgame Day 9 (48:30 minutes)

Calculated Dumbbell Full Body Workout | EPIC Endgame Day 24 (49 minutes)

Peaked Full Body Workout – Pyramid Training | EPIC Endgame Day 34 (49 minutes)

The EPIC Endgame Finale – Strength and Cardio Workout | Day 50 (50 minutes)

Unilateral Full Body Workout at Home with Dumbbells (50 minutes)

Squat and Press NO LESS Full Body Workout / EPIC II Day 34 (51:30 minutes)

Loaded Glute, Hamstring & Back Workout / Posterior Chain | Epic II Day 37 (54 minutes)

FEARLESS Full Body Dumbbell Workout / Complex | EPIC II – Day 45 (65 minutes)

Full Throttle Full Body Dumbbell Workout / Cardio | EPIC II – Day 40 (69:30 minutes)

Upper Body Strength

10 Minute Dumbbell Chest Workout at Home (12 minutes)

Tricep Workout at Home with Dumbbells | 10 Minutes (13 minutes)

15 Min Tricep Workout with Dumbbells – No Repeat (16:30 minutes)

15 Min Dumbbell Arms & Shoulder Workout at Home | No Repeat (17 minutes)

15 Min Standing Abs Workout | Arms + Core with Dumbbells (17:30 minutes)

Back and Biceps | Resistance Band Workout at Home (18 minutes) (no stretch)

15 Min Bodyweight Back and Core Workout at Home | No Weights (19 minutes)

20 Minute Dumbbell Back and Bicep Workout at Home (23 minutes)

20 Min Upper Body Workout at Home with Resistance Band (23 minutes)

20 Minute Tricep Workout with Dumbbells – No Push Ups | Upper Body (23 minutes)

20 Minute Shoulder Workout with Dumbbells (23:30 minutes)

20 Minutes Arm and Shoulders Workout with Dumbbells (24 minutes)

20 Minute Dumbbell Upper Body Circuit Workout (25 minutes)

20 Minute Superset Back Workout with Dumbbells (25:45 minutes)

20 Minute Hard Upper Body workout with Dumbbells (27:30 minutes)

Iron Series 30 Min Shoulders & Triceps Workout – Dumbbells | 7 (34 minutes)

Iron Series 30 Min Complete Upper Body Workout | 17 (34:45 minutes)

Iron Series 30 Min Shoulder Workout – Compound & Isolation | 15 (35 minutes)

Iron Series 30 Min Upper Body Chest and Triceps Workout | 12 (35:30 minutes)

Iron Series 30 Min Upper Body Workout – Shoulders, Back, Chest | 2 (36 minutes)

Giant Killer Upper Body Workout – Arms, Chest, Back, Shoulders | EPIC Heat – Day 32 (36:30 minutes)

Iron Series 30 Min Back & Biceps Workout – Rows, Curls | 10 (36:30 minutes)

Iron Series 30 Min Upper Body Chest and Back Workout | 22 (36:30 minutes)

Charged 30 Min Chest and Triceps Workout | EPIC Heat – Day 6 (37 minutes)

Iron Series 30 Min Superset Arms, Abs and Core Workout | 20 (37 minutes)

Iron Series 30 Min Superset Dumbbell Shoulder Workout | 25 (37 minutes)

Tempo Back & Biceps Workout – Dumbbells | Tempo Week Day 3 (37:30 minutes)

Iron Series 30 Min Upper Body Workout – Antagonist Sets | 27 (37:45 minutes)

Iron Series 30 Min Arms and Abs Workout – Biceps, Triceps | 5 (38 minutes)

Framework 30 Min Back & Biceps Workout | EPIC Heat – Day 8 (38 minutes)

Unstoppable Upper Body Workout – Arms, Shoulders & Back | EPIC Heat – Day 46 (38 minutes)

Iron Series Finale 30 Min Arms, Abs and Core Workout | 30 (38:30 minutes)

Tangible Triceps and Delts Workout / Strength | EPIC Heat  – Day 16 (39 minutes)

Beastmode Back & Biceps – Intense Upper Body Workout | Day 6 (39 minutes)

High Calibre Hamstring, Back & Glutes | EPIC Heat – Day 26 (39:30 minutes)

Beastmode Shoulders and Arms – Intense Upper Body Workout | Day 2 (39:45 minutes)

Beastmode Chest and Tricep Workout | Intense Upper Body | Day 8 (41 minutes)

Opposing Upper Body Workout / Dumbbells | EPIC Heat – Day 12 (42 minutes)

Unite Upper Body Workout – Supersets | EPIC Heat – Day 22 (42 minutes)

Day 8 of EPIC | Dumbbell Upper Body Workout (42:30 minutes)

Calisthenics Upper Body & Core Workout – Bodyweight Only | Day Two (43:30 minutes)

Surefire Shoulders Unilateral Workout –  Dumbbell Delts | EPIC III Day 16 (43:30 minutes)

EPIC Upper Body Workout – Powerful Push & Pull | EPIC III Day 2 (44:30 minutes)

Uplifted Upper Body Dumbbell Workout | EPIC Endgame Day 12 (45 minutes)

Effectual Upper Body Workout with Dumbbells | EPIC Endgame Day 42 (45 minutes)

Upper Body Workout with Dumbbells – Muscle Building | Circuit Series Day 2 (46 minutes)

Bigger Back and Bicep Workout – Unilateral Training | EPIC III Day 38 (46 minutes)

Bold Upper Body Workout with Dumbbells | EPIC Endgame Day 2 (46:30 minutes)

Disrupted Dumbbell Upper Body Workout | EPIC Endgame Day 32 (46:30 minutes)

Shoulders of Steel Dumbbell Shoulder Workout | EPIC Endgame Day 36 (46:30 minutes)

Muscle Building Back and Biceps | EPIC III Day 26 (47 minutes)

Brawny Back and Biceps Workout + Abs & Core | EPIC Endgame Day 8 (47 minutes)

Structured Shoulder Workout with Dumbbells | EPIC Endgame Day 16 (47 minutes)

Bossed Back, Biceps and Abs Workout | EPIC Endgame Day 28 (47 minutes)

Build Back & Biceps Workout at Home / Dumbbells | EPIC II – Day 9 (48 minutes)

Day 16 of EPIC | 40 Min Dumbbell Back & Bicep Workout at Home (48 minutes)

40 Minute Upper Body Workout – Arms, Shoulders, Chest, Back | Complex Series – Day 2 (48 minutes)

Push Then Pull Dumbbell Upper Body Workout | EPIC Endgame Day 22 (48 minutes)

Unbreakable Upper Body Workout – Shoulders, Chest & Triceps | EPIC Endgame Day 46 (48 minutes)

Day 36 of EPIC | Back Workout / Bicep Workout with Dumbbells (50 minutes)

Superset Full Body Workout with Dumbbells | EPIC Endgame Day 49 (50:45 minutes)

45 Min Upper Body Workout / Dumbbells & Bodyweight | EPIC II Day 3 (51:30 minutes)

It’s Row Time! 45 Min Back Workout with Dumbbells // Epic II, Day 23 (51:30 minutes)

The Pump Workout / Upper Body Complexes | EPIC 2 – Day 29 (52 minutes)

Loaded Glute, Hamstring & Back Workout / Posterior Chain | Epic II Day 37 (54 minutes)

Dead Arms & Shoulders Workout / Upper Body | EPIC II – Day 39 (54 minutes)

Day 28 of EPIC | Glutes, Hamstrings & Back Workout [Posterior Chain] (54 minutes)

Lower Body Strength

8 Minute Glute Workout at Home | Booty Band (11:30 minutes)

15 Minute Lower Body Kettlebell Workout at Home (17:30 minutes)

10 Min Booty Workout at Home | Glute Activation | No Equipment (17:30 minutes; includes a 4 minute plank challenge)

15 Min Leg Workout with Dumbbells (18:30 minutes)

15 Min Compound Leg Workout with Dumbbells at Home (19 minutes)

15 Minute Hardworking Hamstrings / RDL Dumbbell Workout (20 minutes)

15 Minute Targeted Glute Workout – Dumbbells (20:45 minutes)

15 Min Glute and Hamstrings Workout at Home with Dumbbells (21 minutes) (includes a 4 minute plank challenge)

20 Min Glutes & Hamstrings with Dumbbells | No Repeat (24:30 minutes)

20 Min Glute Workout | Grow Your Glutes at Home (25 minutes) (warm up included!)

20 Minute Glute Workout with Ankle Weights (Optional) | Knee Friendly (25 minutes)

20 Minute Bodyweight Leg Workout | Calisthenics Giant Sets (25 minutes)

20 Minute Dumbbell Lower Body Circuits Workout (25 minutes)

Lots of Lunges 20 Minute Leg Workout | Dumbbells + Bodyweight (25:30 minutes)

20 Min Dumbbell Leg Workout | Step Ups, Lunges, Squats (26 minutes)

20 Minute Dumbbell Leg Workout at Home – Squats, RDLs (26:30 minutes)

20 Min Intense Glute Workout at Home with Resistance Band (27 minutes)

20 Minute Glute Workout – Complexes | Hip Thrusts, RDLs & Sumos (27 minutes)

30 Min Glute & Outer Thigh Workout at Home with Band (32:30 minutes)

Kickass Kettlebell Series Day 1: Leg Workout (35:30 minutes)

Iron Series 30 Min Glutes & Hamstrings Workout – Hip Thrusts / RDL | 8 (36 minutes)

Iron Series 30 Min Quad Workout – Dumbbell Leg Day | 6 (36:30 minutes)

Iron Series 30 Min Hamstring Workout – Hip Extension & Flexion | 16 (36:45 minutes)

Uncomplicated Complexes Leg Day Workout | EPIC Heat – Day 1 (37:30 minutes)

Depleted Lower Body Workout / Leg Day | EPIC Heat – Day 3 (37:30 minutes)

Girvanated Glutes Workout – Giant Sets, Hip Thrusts | EPIC Heat Day 41 (37:45 minutes)

Iron Series 30 Min Glute Workout – Dumbbell Lower Body | 3 (38:30 minutes)

Effective Leg Day Collective – Compound Leg Workout | EPIC Heat – Day 17 (38:45 minutes)

Iron Series 30 Min Dumbbell Leg Workout – Calves Included | 11 (39 minutes)

Iron Series 30 Min Superset Glutes and Hamstrings Workout | 23 (39 minutes)

Awakened Glutes & Hamstrings Workout / Glute Band | EPIC Heat Day 11 (39:30 minutes)

High Calibre Hamstring, Back & Glutes | EPIC Heat – Day 26 (39:30 minutes)

Beastmode Leg Day –  Intense Leg Workout with Dumbbells | Day 1 (39:45 minutes)

Flaming Legs – Leg Day Workout | EPIC Heat –  Day 7 (40 minutes)

Iron Series 30 Min Dumbbell Glute Workout – Supersets | 18 (40:30 minutes)

Iron Series 30 Min Leg Workout – Circuits & Step Ups | 26 (40:30 minutes)

Iron Series 30 Min Dumbbell Leg Day Workout – Step Ups | 21 (40:45 minutes)

Paradox Leg Day Workout – Compound Exercises | EPIC Heat – Day 23 (41 minutes)

Iron Series 30 Min Leg Workout – Dumbbell Leg Day | 1 (41:45 minutes)

Torched Lower Body Workout – Legs & Glutes | EPIC Heat – Day 31 (42 minutes)

Iron Series 30 Min Dumbbell Glute Workout – Iron Glutes | 28 (42 minutes)

Beastmode Lower body Workout –  Legs, Quads, Hamstrings, Glutes | Day 7 (42:30 minutes)

Calisthenics Leg Workout – Body Weight Only Leg Day | Day One (43 minutes)

Beastmode Hamstrings and Glutes – Intense Lower Body Workout | Day 3 (45 minutes)

Firewalker Lower Body Workouts – Leg Day | EPIC Endgame Day 27 (45 minutes)

Next Level lower Body Workout with Dumbbells | EPIC Endgame Day 37 (45 minutes)

Notorious No Repeat Squat Workout – Leg Day | EPIC III Day 27 (45:30 minutes)

EPIC Leg Day – Dumbbell Leg Workout | EPIC III Program Day 1 (46 minutes)

Proper Leg Day Workout with Dumbbells | EPIC Endgame Day 1 (46 minutes)

Hello Hamstrings & Glutes Dumbbell Workout | EPIC Endgame Day 13 (46 minutes)

Balanced Lower Body Workout – Dumbbells & Bodyweight | EPIC Endgame Day 17 (46 minutes)

EPIC Abs and Glutes – Dumbbell Workout, Hip Thrusts | EPIC III Day 3 (46:30 minutes)

Only the Glutes Workout with Dumbbells | EPIC Endgame Day 3 (46:30 minutes)

Lifted Lower Body Workout – Dumbbell Leg Day | EPIC Endgame Day 7 (47 minutes)

Gainful Glutes and Core Workout – Dumbbells | EPIC Endgame Day 23 (47 minutes)

Successive Circuits – Dumbbell Leg Workout | EPIC Endgame Day 31 (47:30 minutes)

Galvanized Glute Workout | EPIC Heat –  Day 21 (47:30 minutes)

Calisthenics Glutes & Hamstrings Workout – Bodyweight Only | Day Three (47:30 minutes)

Day 13 of EPIC | Hamstrings & Glute Workout – Dumbbells + Band (48 minutes)

Slow N’ Intense Hamstrings & Glutes | EPIC III Day 23 (48 minutes)

Calves Included Lower Body Workout – Legs | EPIC Endgame Day 11 (48 minutes)

Fused Glutes & Core Workout – Giant Circuits | EPIC Endgame Day 33 (48 minutes)

Growing Glutes and Hamstrings Workout | EPIC Endgame Day 43 (48:30 minutes)

1000 Rep Lower Body Challenge – Pure Endurance Day 1 (49 minutes)

Glute Workout with Dumbbells – Glute Isolation | Circuit Series Day 3 (49:30 minutes)

Leg Day Workout with Dumbbells | Complex Series – Day 1 (49:30 minutes)

Day 21 of Epic | Leg Workout at Home (50 minutes)

Unilateral Leg Day / 45 Min Lower Body Workout | EPIC II – Day 8 (51 minutes)

40 Minute Glute Workout – Dumbbell + Band | Complex Series Day 3 (52:30 minutes)

Loaded Glute, Hamstring & Back Workout / Posterior Chain | Epic II Day 37 (54 minutes)

Hamstring & Glute Isolation Workout / Dumbbells | EPIC II – Day 12 (54 minutes)

Day 28 of EPIC | Glutes, Hamstrings & Back Workout [Posterior Chain] (54 minutes)

Squats for Glutes Workout // EPIC II Day 28 (54:30 minutes)

Legendary Leg Workout / No Frills Leg Day / EPIC II Day 48 (55:30 minutes)

Dumbbell Leg Day Workout // Pyramid Sets // EPIC II Day 18 (60 minutes)

Bodyweight Strength

10 Min Booty Workout at Home | Glute Activation | No Equipment (17:30 minutes; includes a 4 minute plank challenge)

15 Min Bodyweight Back and Core Workout at Home | No Weights (19 minutes)

Chilled Cardio Workout | No Equipment, No Repeat, No Jumping (20:30 minutes)

20 Minute Bodyweight Leg Workout | Calisthenics Giant Sets (25 minutes)

Full Body Stretch and Strength Routine | 25 Minutes (26 minutes)

30 Min Full Body HIIT Workout | Tabata Style No Jumping & No Equipment (32:30 minutes)

30 Min Swift HIIT Workout / No Equipment / No Jumping | EPIC II – Day 21 (33 minutes)

30 Min Pumping Cardio Workout | Full Body – No Equipment (34 minutes)

30 Min Total Tabata Full Body HIIT Workout | EPIC Heat – Day 20 (34:30 minutes)

Sequenced HIIT Full Body Workout (with Low Impact Modifications) | EPIC Heat – Day 15 (36:30 minutes)

30 Min Cardio Workout at Home [Low Impact Steady State] LISS (37 minutes)

Calisthenics Full Body Workout – Bodyweight Complexes | Day Four (42 minutes)

Calisthenics Leg Workout – Body Weight Only Leg Day | Day One (43 minutes)

Calisthenics Upper Body & Core Workout – Bodyweight Only | Day Two (43:30 minutes)

Calisthenics Glutes & Hamstrings Workout – Bodyweight Only | Day Three (47:30 minutes)

Calm & Collected Calisthenics Full Body Workout | EPIC Endgame Day 39 (48 minutes)

45 Minute Unilateral Calisthenics Full Body Workout – Bodyweight (48 minutes)

1 Hour Strength & Stretch Workout at Home (60:30 minutes)

Kettlebell Workouts

15 Minute Lower Body Kettlebell Workout at Home (17:30 minutes)

15 Minute Full Body Kettlebell Workout at Home (17:30 minutes)

30 Minute Full Body Kettlebell Workout | Supersets (34 minutes)

Kickass Kettlebell Series Day 1: Leg Workout (35:30 minutes)

Kickass Kettlebell Series Day 2: Complexes (37 minutes)

Kickass Kettlebell Series Day 3: Power Kettlebell Workout / Full Body (35:30 minutes)

Kickass Kettlebell Series Day 4: Kettlebell Cardio (36:30 minutes)

Kickass Kettlebell Series Day 5 (35 minutes)

45 Minute Full Body Kettlebell Workout at Home (48:30 minutes)

Miscellaneous Workouts

12 Minute Dumbbell Deadbug Ab Workout at Home (13:30 minutes)

Unwind 20 Minute Full Body Stretch Routine (24 minutes)

30 Min Constant Cardio Workout at Home – No Repeat / No Jumping / Low Impact (32 minutes)

Knockout HIIT Cardio Full Body Workout | EPIC Endgame Day Day 25 (33 minutes)

Programs:

EPIC:

Day 8 of EPIC | Dumbbell Upper Body Workout (42:30 minutes)

Day 13 of EPIC | Hamstrings & Glute Workout – Dumbbells + Band (48 minutes)

Day 16 of EPIC | 40 Min Dumbbell Back & Bicep Workout at Home (48 minutes)

Day 21 of Epic | Leg Workout at Home (50 minutes)

Day 28 of EPIC | Glutes, Hamstrings & Back Workout [Posterior Chain] (54 minutes)

Day 36 of EPIC | Back Workout / Bicep Workout with Dumbbells (50 minutes)

Day 40 of EPIC | 30 Min Burnnnnnn HIIT Workout with Dumbbells [No Jumping] (36 minutes)

EPIC II:

45 Min Upper Body Workout / Dumbbells & Bodyweight | EPIC II Day 3 (51:30 minutes)

Unilateral Leg Day / 45 Min Lower Body Workout | EPIC II – Day 8 (51 minutes)

Build Back & Biceps Workout at Home / Dumbbells | EPIC II – Day 9 (48 minutes)

Hamstring & Glute Isolation Workout / Dumbbells | EPIC II – Day 12 (54 minutes)

Dumbbell Leg Day Workout // Pyramid Sets // EPIC II Day 18 (60 minutes)

30 Min Swift HIIT Workout / No Equipment / No Jumping | EPIC II – Day 21 (33 minutes)

It’s Row Time! 45 Min Back Workout with Dumbbells // Epic II, Day 23 (51:30 minutes)

30 Min Blazing Cardio HIIT Workout / Dumbbells | EPIC II – Day 26 (37 minutes)

Squats for Glutes Workout // EPIC II Day 28 (54:30 minutes)

The Pump Workout / Upper Body Complexes | EPIC 2 – Day 29 (52 minutes)

Squat and Press NO LESS Full Body Workout / EPIC II Day 34 (51:30 minutes)

Loaded Glute, Hamstring & Back Workout / Posterior Chain | Epic II Day 37 (54 minutes)

Dead Arms & Shoulders Workout / Upper Body | EPIC II – Day 39 (54 minutes)

Full Throttle Full Body Dumbbell Workout / Cardio | EPIC II – Day 40 (69:30 minutes)

FEARLESS Full Body Dumbbell Workout / Complex | EPIC II – Day 45 (65 minutes)

Legendary Leg Workout / No Frills Leg Day / EPIC II Day 48 (55:30 minutes)

EPIC Heat:

Uncomplicated Complexes Leg Day Workout | EPIC Heat – Day 1 (37:30 minutes)

Depleted Lower Body Workout / Leg Day | Epic Heat – Day 3 (37:30 minutes)

Full Body Fuse Workout | EPIC Heat – Day 4 (39 minutes)

Charged 30 Min Chest and Triceps Workout | EPIC Heat – Day 6 (37 minutes)

Flaming Legs – Leg Day Workout | EPIC Heat –  Day 7 (40 minutes)

Framework 30 Min Back & Biceps Workout | EPIC Heat – Day 8 (38 minutes)

Disciplined Dumbbell HIIT Workout / Full Body | EPIC Heat – Day 10 (33:30 minutes)

Awakened Glutes & Hamstrings Workout / Glute Band | EPIC Heat Day 11 (39:30 minutes)

Opposing Upper Body Workout / Dumbbells | EPIC Heat – Day 12 (42 minutes)

Unforgiving Full Body Workout with Dumbbells | EPIC Heat – Day 14 (38:30 minutes)

Sequenced HIIT Full Body Workout (with Low Impact Modifications) | EPIC Heat – Day 15 (36:30 minutes)

Tangible Triceps and Delts Workout / Strength | EPIC Heat  – Day 16 (39 minutes)

Effective Leg Day Collective – Compound Leg Workout | EPIC Heat – Day 17 (38:45 minutes)

Forceful Full Body Workout – Triset Dropsets | EPIC Heat – Day 19 (42 minutes)

30 Min Total Tabata Full Body HIIT Workout | EPIC Heat – Day 20 (34:30 minutes)

Galvanized Glute Workout | EPIC Heat –  Day 21 (47:30 minutes)

Unite Upper Body Workout – Supersets | EPIC Heat – Day 22 (42 minutes)

Paradox Leg Day Workout – Compound Exercises | EPIC Heat – Day 23 (41 minutes)

Beastmode Complex Full Body Workout | EPIC Heat – Day 24 (37:30 minutes)

High Calibre Hamstring, Back & Glutes | EPIC Heat – Day 26 (39:30 minutes)

Strength & Sweat Full Body Workout – Circuits | EPIC Heat – Day 29 (37:45 minutes)

High Powered HIIT – Superset Full Body Workout | EPIC Heat – Day 30 (35 minutes)

Torched Lower Body Workout – Legs & Glutes | EPIC Heat – Day 31 (42 minutes)

Giant Killer Upper Body Workout – Arms, Chest, Back, Shoulders | EPIC Heat – Day 32 (36:30 minutes)

Ferocious Full Body Workout – Pyramid Times Training | EPIC Heat – Day 34 (38:30 minutes)

Colossal Full Body Workout – Strength & Cardio | EPIC Heat – Day 39 (39 minutes)

Girvanated Glutes Workout – Giant Sets, Hip Thrusts | EPIC Heat Day 41 (37:45 minutes)

Dynamite Dumbbell HIIT Workout – Full Body | EPIC Heat – Day 45 (37 minutes)

Unstoppable Upper Body Workout – Arms, Shoulders & Back | EPIC Heat – Day 46 (38 minutes)

EPIC III:

EPIC Leg Day – Dumbbell Leg Workout | EPIC III Program Day 1 (46 minutes)

EPIC Upper Body Workout – Powerful Push & Pull | EPIC III Day 2 (44:30 minutes)

EPIC Abs and Glutes – Dumbbell Workout, Hip Thrusts | EPIC III Day 3 (46:30 minutes)

Surefire Shoulders Unilateral Workout –  Dumbbell Delts | EPIC III Day 16 (43:30 minutes)

Slow N’ Intense Hamstrings & Glutes | EPIC III Day 23 (48 minutes)

Muscle Building Back and Biceps | EPIC III Day 26 (47 minutes)

Notorious No Repeat Squat Workout – Leg Day | EPIC III Day 27 (45:30 minutes)

Bigger Back and Bicep Workout – Unilateral Training | EPIC III Day 38 (46 minutes)

EPIC Endgame:

Proper Leg Day Workout with Dumbbells | EPIC Endgame Day 1 (46 minutes)

Bold Upper Body Workout with Dumbbells | EPIC Endgame Day 2 (46:30 minutes)

Only the Glutes Workout with Dumbbells | EPIC Endgame Day 3 (46:30 minutes)

Revolve Dumbbell Full Body Circuit Workout | EPIC Endgame Day 4 (47:30 minutes)

Lifted Lower Body Workout – Dumbbell Leg Day | EPIC Endgame Day 7 (47 minutes)

Brawny Back and Biceps Workout + Abs & Core | EPIC Endgame Day 8 (47 minutes)

Fluid Full Body Workout with Dumbbells | EPIC Endgame Day 9 (48:30 minutes)

Calves Included Lower Body Workout – Legs | EPIC Endgame Day 11 (48 minutes)

Uplifted Upper Body Dumbbell Workout | EPIC Endgame Day 12 (45 minutes)

Hello Hamstrings & Glutes Dumbbell Workout | EPIC Endgame Day 13 (46 minutes)

Full-On Full Body Dumbbell Workout | EPIC Endgame Day 14 (47:45 minutes)

Structured Shoulder Workout with Dumbbells | EPIC Endgame Day 16 (47 minutes)

Balanced Lower Body Workout – Dumbbells & Bodyweight | EPIC Endgame Day 17 (46 minutes)

Pre-Exhaust Dumbbell Full Body Workout | EPIC Endgame Day 19 (48 minutes)

Dominant Dumbbell Full Body HIIT | EPIC Endgame Day 20 (36 minutes)

Push Then Pull Dumbbell Upper Body Workout | EPIC Endgame Day 22 (48 minutes)

Gainful Glutes and Core Workout – Dumbbells | EPIC Endgame Day 23 (47 minutes)

Calculated Dumbbell Full Body Workout | EPIC Endgame Day 24 (49 minutes)

Knockout HIIT Cardio Full Body Workout | EPIC Endgame Day Day 25 (33 minutes)

Firewalker Lower Body Workouts – Leg Day | EPIC Endgame Day 27 (45 minutes)

Bossed Back, Biceps and Abs Workout | EPIC Endgame Day 28 (47 minutes)

Fortified Full Body Workout – Strength & Cardio | EPIC Endgame Day 29 (46 minutes)

Successive Circuits – Dumbbell Leg Workout | EPIC Endgame Day 31 (47:30 minutes)

Disrupted Dumbbell Upper Body Workout | EPIC Endgame Day 32 (46:30 minutes)

Fused Glutes & Core Workout – Giant Circuits | EPIC Endgame Day 33 (48 minutes)

Peaked Full Body Workout – Pyramid Training | EPIC Endgame Day 34 (49 minutes)

Shoulders of Steel Dumbbell Shoulder Workout | EPIC Endgame Day 36 (46:30 minutes)

Next Level lower Body Workout with Dumbbells | EPIC Endgame Day 37 (45 minutes)

Calm & Collected Calisthenics Full Body Workout | EPIC Endgame Day 39 (48 minutes)

Distinct Dumbbell HIIT Workout – Full Body | EPIC Endgame Day 40 (34 minutes)

Effectual Upper Body Workout with Dumbbells | EPIC Endgame Day 42 (45 minutes)

Growing Glutes and Hamstrings Workout | EPIC Endgame Day 43 (48:30 minutes)

The Flow Full Body Workout with Dumbbells | EPIC Endgame Day 44 (47 minutes)

Unbreakable Upper Body Workout – Shoulders, Chest & Triceps | EPIC Endgame Day 46 (48 minutes)

Superset Full Body Workout with Dumbbells | EPIC Endgame Day 49 (50:45 minutes)

The EPIC Endgame Finale – Strength and Cardio Workout | Day 50 (50 minutes)

Iron Series:

Iron Series 30 Min Leg Workout – Dumbbell Leg Day | 1 (41:45 minutes)

Iron Series 30 Min Upper Body Workout – Shoulders, Back, Chest | 2 (36 minutes)

Iron Series 30 Min Glute Workout – Dumbbell Lower Body | 3 (38:30 minutes)

Iron Series 30 Min Full body Workout –  Dumbbell Circuits | 4 (40:30 minutes)

Iron Series 30 Min Arms and Abs Workout – Biceps, Triceps | 5 (38 minutes)

Iron Series 30 Min Quad Workout – Dumbbell Leg Day | 6 (36:30 minutes)

Iron Series 30 Min Shoulders & Triceps Workout – Dumbbells | 7 (34 minutes)

Iron Series 30 Min Glutes & Hamstrings Workout – Hip Thrusts / RDL | 8 (36 minutes)

Iron Series 30 Min Full Body Dumbbell Cardio Workout | 9 (35:30 minutes)

Iron Series 30 Min Back & Biceps Workout – Rows, Curls | 10 (36:30 minutes)

Iron Series 30 Min Dumbbell Leg Workout – Calves Included | 11 (39 minutes)

Iron Series 30 Min Upper Body Chest and Triceps Workout | 12 (35:30 minutes)

Iron Series 30 Min Posterior Chain Workout – Glutes, Hamstrings, Back | 13 (38 minutes)

Iron Series 30 Min Unilateral Training Full Body Workout | 14 (37 minutes)

Iron Series 30 Min Shoulder Workout – Compound & Isolation | 15 (35 minutes)

Iron Series 30 Min Hamstring Workout – Hip Extension & Flexion | 16 (36:45 minutes)

Iron Series 30 Min Complete Upper Body Workout | 17 (34:45 minutes)

Iron Series 30 Min Dumbbell Glute Workout – Supersets | 18 (40:30 minutes)

Iron Series 30 Min Muscle Building Full Body Workout | 19 (36:45 minutes)

Iron Series 30 Min Superset Arms, Abs and Core Workout | 20 (37 minutes)

Iron Series 30 Min Dumbbell Leg Day Workout – Step Ups | 21 (40:45 minutes)

Iron Series 30 Min Upper Body Chest and Back Workout | 22 (36:30 minutes)

Iron Series 30 Min Superset Glutes and Hamstrings Workout | 23 (39 minutes)

Iron Series 30 Min Full Body Circuits Workout – Dumbbells | 24 (39:30 minutes)

Iron Series 30 Min Superset Dumbbell Shoulder Workout | 25 (37 minutes)

Iron Series 30 Min Leg Workout – Circuits & Step Ups | 26 (40:30 minutes)

Iron Series 30 Min Upper Body Workout – Antagonist Sets | 27 (37:45 minutes)

Iron Series 30 Min Dumbbell Glute Workout – Iron Glutes | 28 (42 minutes)

Iron Series 30 Min Final Full Body Workout – Hypertrophy | 29 (37 minutes)

Iron Series Finale 30 Min Arms, Abs and Core Workout | 30 (38:30 minutes)

Beastmode:

Beastmode Leg Day –  Intense Leg Workout with Dumbbells | Day 1 (39:45 minutes)

Beastmode Shoulders and Arms – Intense Upper Body Workout | Day 2 (39:45 minutes)

Beastmode Hamstrings and Glutes – Intense Lower Body Workout | Day 3 (45 minutes)

Beastmode Full Body Workout – Intense Strength Training | Day 4 (42 minutes)

Beastmode Back & Biceps – Intense Upper Body Workout | Day 6 (39 minutes)

Beastmode Lower body Workout –  Legs, Quads, Hamstrings, Glutes | Day 7 (42:30 minutes)

Beastmode Chest and Tricep Workout | Intense Upper Body | Day 8 (41 minutes)

Beastmode Full Body – Strength & Sweat Dumbbell Cardio Workout | Day 9 (46:30 minutes)

Beastmode High intensity – Dumbbell HIIT Cardio Workout | Day 10 (34:45 minutes)

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